What to do when beginning an exercise regimen

Early in a new calendar year, many people decide it's time to
turn over a new leaf and shed those extra pounds that accumulated
over the previous 12 months.

The resolve to lose weight is perhaps never stronger than at the
beginning of a calendar year, when the holiday season has passed
but those added inches on the waistline remain.

Though it's noble to want to lose weight and improve health,
regardless of what time of year it is, there are precautions men
and women should take before beginning a new exercise regimen.

* Visit your physician. It's best to get a full
physical before beginning an exercise regimen. A full physical can
reveal if you have any health problems that might limit what you
should and shouldn't be doing at the gym. If anything turns up,
your physician can develop a plan of attack for you to address the
issue. If nothing turns up, then your doctor will probably give you
the green light to go forward with few, if any, limitations.

* Conduct a self-assessment. Once you've
visited the doctor and received the go-ahead to start working out,
do an honest self-assessment to see where you are in terms of
fitness. Walk a mile and time yourself. Do as many push-ups and
sit-ups as possible, but be careful to stretch and not push
yourself. This self-assessment should not be demanding. Instead,
the goal is to gauge where you are and how your body feels when
doing some simple exercises.

* Establish your goals. The goal of most people
beginning a new exercise regimen is to lose weight. However, there
are other incentives as well. For example, some people might be
starting to train for a marathon or another sporting event.
Whatever the reason, know why you're getting started, as such goals
can help you monitor your progress as the year goes on.

* Start slowly. Caution should reign supreme
when beginning an exercise regimen. Diving into the deep end at the
onset increases the risk of injury, which could limit activity for
months to come. First get your body acclimated to exercise, then
gradually challenge yourself as you see fit.

* Leave time to recover. Though it might feel rejuvenating to
get back to exercising, it's important for everyone, but especially
those who are just starting, to allow themselves some time to
recover. Allow your muscles and joints to recover between workout
sessions. Frequency of sessions can increase as your body gets
acclimated, but at first allow a day or two between sessions so
your body can recover.

* Listen to your body. Exercising after a long
hiatus from routine exercise won't be easy, and your body is likely
going to tell you that through certain aches and pains, if not
nausea, dizziness or shortness of breath. If any of these symptoms
appear, take a break. This could be your body telling you that
you're asking too much and you need to take your foot off the gas
pedal for a little while.

* Consider hiring a personal trainer. Many
people are overwhelmed when entering a gym after a long time away.
If you find yourself intimidated or simply don't know where to
begin, hire a personal trainer. Many charge by-the-session, so you
can learn which machines to use and how to use them after a session
or two and then continue working out on your own. If joining a gym
as a new member, the gym might offer a couple of complementary
personal training sessions.

If so, take full advantage of this offer.

When beginning a new exercise regimen, don't forget to let
caution reign until your body has adjusted to this healthy
lifestyle.